9. Basic Pushup

It all starts with the basic pushup. To get the most out of your pushup, it’s important to pay attention to form and range of motion. Keep a straight line from the ankles to the shoulders, with hands about shoulder-width apart and elbows back at around a 45-degree angle. Keep the head aligned with the back and be careful not to peck at the ground like a chicken. Your chest should be the first thing to touch the ground, not your pelvis.

Many beginners have trouble going low enough in their pushups, so it might be helpful to place an object like a tennis ball or dumbbell on the ground under the chest in order to have a reference point for how low to go. Your arms should bend past 90 degrees for the pushup to count. Your goal is to perform a clean chest-to-floor pushup with proper alignment that showcases your excellent upper body strength and mobility.

If you can’t perform a full pushup because of a bad shoulder, painful wrist or tender elbow, start off with a pushup against a wall or on an incline. Eventually, your connective tissues and muscles will adapt and you’ll be on your way to glory. As a challenge, try pumping out 100 consecutive pushups without anything other than your hands and toes touching the ground.